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O’Hare CrossFit – CrossFit

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Warm-up

A.: Metcon (No Measure)

Three Sets

Ring Row Hold x 20 seconds

Crab Hold w/ Leg Lift x 20 seconds **Fingers Forward**

Paloff Press x 8-10 side

Strength

B.: Metcon (Weight)

Every 3 minutes x 3 sets

Dumbbell Deadlift x 6 reps

Dumbell Lunge x 6 steps

Dumbell Hang Power Clean x 6 reps

Dumbell Thruster x 6 reps

Conditioning

C.: Metcon (No Measure)

Bike, Row or Run

20 minutes @Easy Pace

Every minute on the Minute Perform 7 second Max Effort Sprint